Physical Fitness

The Physical Fitness Test (PFT) is a comprehensive, health-related physical fitness battery of tests for students in California. The State Board of Education designated the FITNESSGRAM® as the PFT for students in California public schools. The test has five parts that show a level of fitness that offer a degree of defense against diseases that come from inactivity. The test results can be used by students, teachers, and parents.

The FITNESSGRAM® consists of five fitness areas: Aerobic Capacity, Abdominal Strength and Endurance, Upper Body Strength and Endurance, Trunk Extensor Strength and Flexibility and Flexibility. The FITNESSGRAM® results are one piece of information students and their families can use, along with other information, to monitor overall fitness. The results are also useful for schools to monitor their physical education programs. The PFT is given to all students enrolled in a California public school in grades five, seven, and nine. Students with disabilities should be given as much of the test as each student’s physical condition permits. The PFT is a physical fitness test and requires every student in grades five, seven, and nine to perform a series of physical tasks.

What does the test measure?

● Aerobic Capacity

● Abdominal Strength and Endurance

● Trunk Extensor Strength and Flexibility

● Upper Body Strength and Endurance

● Flexibility

Warm Up

Students need to warm up before PE to reduce the risk of injury and improve performance by preparing their bodies for physical activity. Warming up helps to increase heart rate, breathing, and body temperature, which in turn increases blood flow to muscles and loosens joints, making them more pliable and less prone to injury.

Aerobic Capacity

Mile Run

For aerobic capacity students will need to run a timed mile and submit their time.

Abdominal Strength and Endurance

Warm Up Exercises

Curl Up Test

Objective: To measure abdominal strength and endurance.

Procedure:

Students lie on their back with knees bent and feet unanchored.
A measuring strip is placed on the mat under the student's legs, with their fingertips resting on the nearest edge of the strip.
The student slowly curls up, sliding their fingers across the strip until they reach the opposite side, and then returns to the starting position.
The movement is slow and at a specified cadence (e.g., 20 curl-ups per minute).
The test continues until the student reaches 75 curl-ups or stops.
The number of repetitions completed is recorded.

Tips for Success:

Stretch and Practice Prior to Testing
Keep the heels in contact with the mat.
Move slowly and smoothly.
Don't forcibly reach with the arms, but let them move passively.
Scoring: The score is the number of curl-ups completed. (minimum 1, maximum 75)

Purpose:

To assess abdominal strength and endurance.
To provide a benchmark for fitness levels.
To help students develop a lifelong habit of physical activity.

How to Complete the Curl Up Test

Cadence

Trunk Extensor Strength and Flexibility

How to Complete the Trunk Lift

Upper Body Strength and Endurance

Students may choose to complete either the push up test or the flexed arm hang test.

How To Complete Push Up Test

Cadence Video

How to Complete Flexed Arm Hang

Flexibility

How to Complete the Shoulder Stretch

Flexibility in FitnessGram

Importance:

Flexibility is a crucial component of health-related fitness, contributing to overall well-being and functional health.

How it's measured:

The FitnessGram uses two main tests to assess flexibility:

Back-Saver Sit and Reach: Measures the flexibility of the lower back and hamstrings. Students sit on the floor with one leg extended and reach forward as far as possible.

Shoulder Stretch: Assesses the flexibility of the upper body by reaching behind the back and attempting to touch the fingertips.

Why it's important:

Flexibility helps prevent injuries, improves posture, and enhances movement efficiency.

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